Lifting a Maximum Triple

In weight training, a triple refers to a set of three repetitions. Triples are most suited to those involved in strength sports, such as weightlifting or powerlifting, but they can also be useful for athletes looking to increase strength and power. Warm up fully before hitting a maximum triple and think about how you're going to work triples into your overall routine without burning out or getting injured.

  1. Exercises

    • You can perform a triple on any exercise, though they work best with multi-joint compound moves. These include squats, deadlifts and bench presses for powerlifters and snatches or clean and jerks for Olympic lifters. Compound accessory moves, such as overhead presses, front squats, chin-ups, power cleans and power snatches also lend themselves well to triples. This type of training is best for developing maximal strength, but isn't as effective as higher-rep sets for adding muscle size, according to strength coaches Michael Berg and Brad Schoenfeld.

    Warming Up

    • Before performing a maximum triple, you need at least 10 to 15 minutes of a warm-up. The first five minutes should consist of light cardio, just to break a sweat. Spend the next five minutes performing total-body mobility drills, such as squats, lunges, torso rotations and arms swings. In the last five minutes, perform lighter sets of the exercise you'll be doing for a top set of three. Start with a set of 10 reps using 30 to 40 percent of what you'll use for your main set. Perform eight reps at 60 percent, then five reps at 70 percent, then three reps at 80 percent and then just one rep at 90 percent.

    The Triple Set

    • Picking the right weight for your triple set is critical. For a maximum set of three, you should be able to lift around 90 to 93 percent of the weight you can lift for a maximum single. Prepare yourself mentally before the lift by concentrating fully on form, visualizing the lift in your mind and blocking out any external distractions. If you find your technique goes on rep one or two, don't attempt to complete the set with poor form.

    Programming

    • Maximum triples are extremely demanding on your muscles, joints and nervous system. Only attempt them once every four to six weeks. In "5/3/1: The Simplest and Most Effective Training System for Raw Strength," elite powerlifter and strength coach Jim Wendler recommends performing triples once a month. In the first week of the month, perform a maximum set of five reps; in week two, perform your triple; and perform a maximum single in week three. Rest in week four, then repeat the cycle again.